Expectant miracles

While providing coaching services to folks, it always interests me how some of them expect that not only are you offering them free services (I never turn down a request for help), but they also expect you to perform miracles when they have very little or no fitness or background in running.

Chatting to another mate the other day, I would be a rich man if I could count the amount of times that I have been asked about the true secret to running or if there is something that they could do a scant 2 weeks out from an event and expect rabbits and abit of magic hocus pocus to suddenly make them able to complete the distance in a great time.

The truth ultimately is that no amount of hoping and praying and get through without some good old fashioned work. Sure some people will have more natural talent than others and will be able to complete certain events based purely on this talent, but with increased training comes increased comfort of completion to.

Instead of looking for magic potions time would be better invested in proper planning and training to get stronger so that the event would be more comfortable.

Running together (while planning well and training properly), stride for stride on a life changing ride! -- Sean Muller

The one minute repeat

This morning I indulged in one of my favourite workouts of all time - the one minute repeat.

Many of you know that my first and true love is the track and hence these sorts of workouts are ideal for me. Friends have always questioned the validity of me completing these sorts of repeats when training for a longer distance race, but I know that they work.  Not only do they help to increase the VO2, they also help to promote running economy and get us running in a more efficient manner.

I would suggest starting at 5x1 minute hard and 2 minutes steady and advance from there. I have gotten up to 20 previously and then emptied my breakfast on the side of the track, nut definitely something to look into to enhance your running.

Running together (while performing lung busting 1 minute repeats) - stride for stride on a life changing ride! -- Sean Muller

A Sardine runner..

These little oily fishy smelling things are the latest in my running arsenal. I was introduced to them by a friend a little while ago and he swears by them as being one of the best things for his running and overall wellbeing and I now I eat heaps of the things - very cheap to which is a great thing.

I feel that they provide me with all that I need in terms of protein and when mixed with some quinoa and stir fried veggies they make one of the most complete meals around.

Despite the fact that many had said they wouldn’t try this meal, I have managed to convince some friends of the benefits and they have embraced it  for themselves.

I would be keen to hear what your experience is or what you use as your powerfood.

Running together (while eating sardines) - stride for stride on a life changing ride -- Sean Muller

Dropping the weight to go faster

When I first started out in long distance running, I was unsure as to what shoes I would need, since I had no experience and was hence guided by the sales folk at the store. 

No great  surprise then that they put me in the most expensive shoes after diagnosing that I needed extra support. These shoes happened to be the Asics Kayanos and I continued to run in these until last year I started running in the Nike free out of an attempt to cut costs and diversify my running with something lighter.

At the end of last year I visited a friend and one of his coaching contacts analysed me properly and gave me a pair of the Nike free 3.0 to try. They reminded me of my old track spikes that I used to wear and I was sacred of trying them until this past week when I just decided to break them out and the results were immediate. I feel heaps lighter and faster on my feet wearing these frees. 

Based on what I have experienced and seen, I now believe that we have been sold a load of rubbish for many years about how many people require massive support in their running shoes. 

I don't ever think that I will go back to running in support shoes. 

Running together (while wearing minimal shoes) stride for stride on a life changing ride.